Vape withdrawal symptoms

Common vape withdrawal symptoms

Nicotine is the addictive drug in most vapes, and Quit (Australia) explains that withdrawal is your body and brain getting used to working without it. The CDC says quitting vaping is likely to be similar to quitting cigarettes for the same reason. These are the symptoms listed by Smokefree.gov, the NHS and Quit:

• Strong cravings to vape

  The most common symptom. Quit (Australia) says that if you delay acting on a craving for about 5 minutes, it will usually pass.

• Irritability, restlessness or feeling jittery

  Listed by Smokefree.gov and the NHS. Quit adds frustration and anger. Physical activity and cutting back on caffeine help some people.

• Anxiety and low mood

  Feeling anxious, sad or down is common in the first weeks. If it turns into deep sadness or thoughts of self-harm, tell someone and talk to a doctor.

• Trouble sleeping

  Smokefree.gov suggests a consistent sleep schedule, screens off an hour before bed, and less caffeine and alcohol.

• Trouble concentrating, tiredness or grogginess

  Brain fog is a recognised withdrawal symptom and passes with time.

• Feeling hungrier than usual

  Keep crunchy snacks such as carrots or nuts nearby. They also keep your hands and mouth busy.

• Headaches

  Smokefree.gov lists headaches as a withdrawal symptom and suggests drinking plenty of water.

In a clinical study of daily vapers who stopped for six days, researchers also saw mood swings, impulsivity and less enjoyment of normal pleasures, and participants put on a little weight. Everyone's mix is different. Many people get only a few of these symptoms.

How long does vape withdrawal last?

1. First few hours

   Quit says withdrawal usually begins within a few hours of your last vape. Early cravings and restlessness are the first signs.

2. Days 1–3: the peak

   In a 2020 clinical trial of daily vapers who stopped, withdrawal scores peaked in the first one to two days and then declined. For comparison, the NHS says withdrawal from cigarettes is strongest in the first week, especially the first 3 days.

3. Days 4–14: easing

   Smokefree.gov says the worst symptoms last a few days to a couple of weeks, and that the discomfort generally eases the longer you stay vape-free.

4. Weeks 2–4: fading

   Quit says that for many people withdrawal fades and is gone after about two to four weeks. Research on cigarette withdrawal shows the same pattern, with most symptoms lasting 2–4 weeks.

5. After a month

   The physical side is usually over, but habit cravings can still surprise you. The NHS notes that some people feel withdrawal symptoms for a few months, so don't read a late craving as failure.

For the full picture of what changes and when, including the benefits, see the quit vaping timeline. For the cigarette version, see the nicotine withdrawal timeline.

Is vape withdrawal different from cigarette withdrawal?

It is very similar, because the drug is the same. The best direct evidence comes from a clinical trial in which 109 former smokers who vaped daily stopped vaping for six days, with tests to confirm they had stopped. All seven standard withdrawal symptoms increased: irritability, anxiety, poor concentration, low mood, more appetite, poor sleep and restlessness. So did cravings for both vapes and cigarettes.

On average, the withdrawal was about 25% milder than in an earlier study of people stopping cigarettes. It was still real: a third of participants met the full clinical criteria for nicotine withdrawal, and 41% still had higher-than-normal symptoms at the end of the study. The trial was small and only included former smokers, so treat these numbers as a guide.

Note that participants craved cigarettes too. If you switched from smoking to vaping, the NHS says you should only quit vaping when you are confident you can do it without smoking, and that going back to vaping is far better than going back to cigarettes. If you currently do both, read vaping and smoking together.

What helps with vape withdrawal

• •Use the 4 Ds.Quit's method for a craving: delay (about 5 minutes), deep breathing, do something else, drink water.
• •Replace the hand-to-mouth habit. Quit suggests sipping a drink, chewing gum or mints, holding a pen, or brushing your teeth.
• •Consider stepping down first.The NHS suggests lowering your e-liquid's nicotine strength slowly, leaving longer gaps between vaping, and creating vape-free places and times. If you start vaping more, you may have cut down too fast.
• •Ask about nicotine replacement. A pharmacist or stop smoking adviser can talk you through NRT. Smokefree.gov notes that NRT, varenicline and bupropion can reduce cravings, though in the US the FDA has not approved them specifically for quitting vaping.
• •Drink water, sleep on a schedule, keep snacks ready. These simple steps target headaches, tiredness, poor sleep and hunger (Smokefree.gov).
• •Get free support.Quitline 13 7848 (Australia) has counsellors who understand vaping. In the UK, contact your local NHS Stop Smoking Service or a pharmacist. In the US, call 1-800-QUIT-NOW or use Smokefree.gov's text programs.

For a full step-by-step plan, see how to quit vaping.